When its all said and done, youll have completed 210 reps. In contrast, the Juarez Valley Method keeps a steady level of difficulty throughout the workout. You can buy a pull-up bar that fits in your doorframe for $30. Hanging Windshield Wiper. Prisoner Workout: Bodyweight Workouts | The Art of Manliness If you cant do a stand-alone handstand, use a wall to assist you. The Prison Workout: Building Muscle Anywhere - Old School Labs Hang two towels from your bar and grip one in each hand. Just like the push-up, pull-ups can be modified to work different muscles groups or to make the exercise more difficult. Burpees have direct transference to the realities of unarmed combat because they mimic the explosive process of transitioning between fighting on your feet and on the ground. Perform a burpee normally, but when you leap up grab the bar and perform a pull-up. Squats The squat is one of the most basic yet effective athletic movements. The Jailhouse Method is a descending order of repetitions. Mixed Grip Pull-up. He no longer demonstrates the workout in the video section. Ryan Ferguson (@lifeafterten) Instagram photos and videos If you need time between the reps, take the time. This circuit consists of 20 sets. ; You can do the prisoner workout anywhere . The traditional prisoner bodyweight squat is performed by placing your hands behind your head. Take a standard deck of 52 cards. I graduated in May 2015 from Virginia Tech with a double major in Accounting (CPA Candidate) and Finance (CFA). The workouts are a 5-day body part split: arms, shoulders, back, chest and abs, and legs. Where Is Ryan Ferguson Today, After His Exoneration? He's on 'The As he says in his programs, by any means necessary.. And Ive tried every one hes released since. I actually learned a lot from that movie. Each suit represents one exercise and each card represents a number of reps with jack being 11, thequeen being 12, the king 13, and the joker 14. Facebook gives people the power to. Lets say for this example, youre going to do push-ups. The perfect pushup works multiple muscle groups including the chest, anterior deltoid, and triceps. Pull yourself up. He focused on one exercise day with the goal of working yourself up to 500 reps within 60 minutes. By simply adjusting the placement of your hands, you can emphasize different muscle groups. At the core of any prison workout are foundational bodyweight movements done in a repetitive sequence and in an imaginative array of variations. If youre bored at home or at work, then this is the thing for you. And after about three months of that and people seeing that were in better shape than everyone else, then two or three people started having chocolate milk and peanut butter and honey sandwiches. I tried a lot of the workouts he posted on his YouTube channel and incorporated them into my training plans. Return to the starting position and repeat. Ryan Ferguson Bio, Age, Height, Net Worth, Career, Relationships The traditional prisoner bodyweight squat is performed by placing your hands behind your head. Use of this site constitutes acceptance of our User Agreement and Privacy Policy and Cookie Statement and Your California Privacy Rights. Drive through the heel of your lead foot and extend both knees to raise yourself back up. Ryan Ferguson - Senior Accountant - Cvent | LinkedIn For the seasoned bodybuilder or strength athlete who needs a change in his or her routine, these workouts could add a whole new level of dimension. Eventually, you can take off these training wheels and do a free-standing one. Besides a few brief stints of freedom, notorious British criminal and troublemaker Charles Salvador (better known as Charles Bronson) has been serving time since 1974. Ive got a pull-up bar hung up in my closets doorframe. Lets say for this example, youre going to do push-ups. Dips work the triceps, pecs, shoulders, forearms, and core, and you dont need a fancy dip rig to do them. 54.7K followers. Return to the center and lower your body under control. The number of pull-up reps Im able to accumulate during the day always surprises me. Bent Knee Leg Raises. Its almost like White Men Cant Jump. Tyson did this body squat routine while in prison; it doesnt sound too hard but its a real killer: To learn how Tyson trained his body (and mind) before he was in the slammer, pick up a copy of The Warrior Monk Philosophy of Trainer Cus DAmato: The 5 Strategic Principles That Turned Mike Tyson Into a World Champion. I've had many clients start a workout but . Great for grip strength. By increasing the tempo and decreasing the rest between sets and exercises, you can turn a bodyweight workout into both a high-intensity cardio session and a strength workout. 1. I was looking for different variations of triceps exercises that would allow me to isolate them and make them grow and I stumbled upon a jacked bearded dude who made dick jokes. Burpee With Hindu Push-up. GQ may earn a portion of sales from products that are purchased through our site as part of our Affiliate Partnerships with retailers. Ryans program is built into his website. The workouts change every week. Getting to the point where I could take care of myself, it was evident form the very beginning that it was going to be absolutely necessary. Make them work for you. Bend down and place your hands on the floor while keeping your arms and legs straight. Repeat. Keep your sternum at the bar. But Bronson is hardly the only inmate whos managed to gain impressive strength without access to barbells, nutritious food, or supplements. They had three Smith machines and generally only one was in working order. Workout Jailhouse Method Reverse Pyramid for Lunges. The program costs $19.99 and a link will be sent to you when you purchase it. Thats one rep. Add Weight. There was a fifteen- to twenty-foot area where they had all the weights. Kick your feet back to a push-up position. . Hes set many prison fitness records as well, including one for most push-ups in an hour: 1,727. If you are pregnant, nursing, taking medications, or have a medical condition, consult your physician before using our products. I dont have any more recreation time than you have. Burpees The burpee is the ultimate full-body exercise. You might see the same exercise more than once but youre going to be doing different ones from week to week, for the most part. I thought, "What can I do with this? I realized I had a lot saya lot more than these few paragraphs. Besides a few brief stints of freedom, notorious British criminal and troublemaker Charles Salvador (better known as Charles Bronson) has been serving time since 1974. Now squat down and place the other card on top of the cards on the ground. And out of those people the ones who actually work out the right way and educate themselves and see any gains is so few. During these decades behind bars, and often confined to isolation, Bronson has become a fitness fanatic, creating workout programs that require only his bodyweight and a few odd objects. You can also do the programs twice as I have. While you might not have access to a barbell, you can find odd objects in your environment that you can hoist up on your shoulders or hold in front of your chest. I also did it with the garage gym program. In the middle they meet! Endless, monotonous, countless reps thats how Britains most famous prisoner, Charlie Bronson, got huge. Now, itd be easy to take Bronsons claims with a grain of salt. Now repeat, squatting once per card before advancing on. If you cant do a straight leg raise, you can modify it by bending your knees and raising them into your chest. Then out of those 300, you have 100 guys in the gym. Basic Burpee. You can add cards as your strength and endurance increase. Each workout has a video of Ryan demonstrating the exercises and making a few jokes. The Art of Manliness participates in affiliate marketing programs, which means we get paid commissions on editorially chosen products purchased through our links. With our archives now 3,500+ articles deep, weve decided to republish a classic piece each Friday to help our newer readers discover some of the best, evergreen gems from the past. The Jailhouse 20 is a total of 210 repetitions, where set 1 is performed with 20 repetitions, set 2 is 19 repetitions, set 3 is 18 repetitions, set 4 is 17, and so on. I wouldn't Q this workout live, but it works as a virtual Q. PAX can modify and take extra time between sets as needed. Just think of "Iron" Mike Tyson in the mid-1990s. To revisit this article, select My Account, thenView saved stories. I do greasing the groove with pull-ups. Pistol Squat. Come up. Typewriter Pull-up. So I decided I was going to write this book. If you've ever wondered how prisoners get big and ripped without weights, keep reading to learn about the prison workout. After a decade behind bars for a murder he did not commit, Ryan Ferguson learned that physical strength and confidence are keys to survival - he now shares his strength secrets in Stronger, Faster, Smarter--the smartest, realest, and most doable fitness guide you'll ever read. Between each set, walk 5-10 steps for a rest and then get back into it. At this point, youll have no cards in your hand, and 2 cards will be one on top of the other on the ground below you. Full Straight Leg Raise. When your feet are back on the ground, immediately sink into another squat and jump again. Solitary Fitness: The 10 Best Prison Workouts - Fitness Volt I had no friends. Now, move your body toward one hand, taking some of the weight off the opposite hand. Mike Tyson Squats 3. This is How Not to Ruin Your Gains, A Week of CrossFit Workouts for Beginners. Hello, my name is Ryan T. Ferguson. Have fun moving your body and exercise together! NASM Certified Personal Trainer. A Jailhouse 30 is a total of 465 repetitions. They moved on from Isaiah McKenzie, Cole Beasley, Jamison Crowder, John Brown and Jake . They know that you have the exact same tools as they haveI dont have any more weights than you have. See the complete profile on LinkedIn and discover Ryan's . Try doing pull-ups with your hands right next to each other or as far apart from each other as you can. . Stronger, Faster, Smarter: A Guide to Your Most Powerful Body by Ryan Thats one rep. One-Arm Straight Leg Raise. Dont have the money for a gym membership or purchasing your own equipment? Narrow/Wide Hand Placement. Join Facebook to connect with Ryan Ferguson and others you may know. Bring your head down and forward by bending your elbows. By training one muscle group, I really mean youll isolate and destroy it. I told my dad, I told my girlfriend. When you turn up an ace, do 11 push-ups. Fortunately, this requires zero dollars and youre not wasting time sitting on your ass. Its a beast to do and will take months to work up to. Kent's murder remained unsolved for two years after he was found beaten and strangled in the parking lot of the Columbia Daily Tribune, where he worked as an editor.. A break in the case happened when Ferguson's friend, Charles Erikson, told police that he believed he and Ryan were . Hindu Push-up. Perform a straight leg raise while holding onto the towels. In order to maintain balance, youre going to have to call on your core and other smaller stabilizing muscles. If youre already familiar with Ryans training style, the goal is always to grow muscle. Earlier this year, the 30-year-old published Stronger, Faster, Smarter, a book that details the lessons he learned about body and mind during his ten years behind bars. And we would all get different results. Push-ups are not only beneficial for building muscular endurance and explosive power, but they can be done in a number of variations that allow you to hit your muscles from unusual angles. On an eight-hour work day, doing 10 reps per hour equals 80 burpees. The first one is simple but effective as hell. If you cant do a stand-alone handstand, use a wall to assist you. The goal is to complete this circuit as fast as you can. I was sitting my cell probably about eight months before I got let out. Burpee Variations Basic Burpee. The only time I had in my cell was 10:30 to 12 oclock. In the full gym program, there are a lot of cable and machine exercises. Once you purchase it, youll be able to log in and see the workouts. Regardless of any road blocks to the pig iron, the basics of training are simple: Where there's a will, there's a way. Flip the first card and do however many push-ups the card says. There are century sets where youre doing sets of 100 reps. And there are rest-pause sets and drop sets. But how do they do it? ! Cover photo by Ryan Humiston. One of his best friends turned on him, and gave damning (false) testimony that . 200 total reps, your choice of ab exercises: WWII, Ski Abs, Flutter kicks or LBC. And that was it. I would do five pull-ups then walk back and forth and then another five pull-ups. After that I did curls, and then a bit of cardiorowing machine, 1,000 meters at a decent pace. In the prison gym, if I cant get the Smith machine today and I cant do my squats, thats fine, Ill do body weight squats, but Ill do a hundred of them. The only change I made was going slightly heavier on the weight but I kept in mind Ryans principles about using a light enough weight that youre not sacrificing form or tension. We and our partners use data for Personalised ads and content, ad and content measurement, audience insights and product development. Youll have achieved top-dog, alpha-male-prisoner, beast-mode status when you can perform multiple one-armed straight leg raises and hold yourself in the top position for several seconds. ), Podcast #858: The Affectionate, Ambiguous, and Surprisingly Ambivalent Relationship Between Siblings, How to Fight Entitlement and Develop Gratitude in Your Kids, How and Why to Hold a Weekly Marriage Meeting, You Dont Have to Be Your Dad: How to Become Your Familys Transitional Character, Podcast #810: How to Turn a Boy Into a Man, Sunday Firesides: Climb the Ladder of Love, Podcast #865: How to Win Friends and Influence People in the 21st Century, Podcast #863: Key Insights From the Longest Study on Happiness, Podcast #875: Authority Is More Important Than Social Skills, Podcast #874: Throw a 2-Hour Cocktail Party That Can Change Your Life, 9 Mental Distortions That Are Sabotaging Your Social Life, Skill of the Week: Shuffle a Deck of Cards, Skill of the Week: Start a Fire in the Rain, Skill of the Week: Remove a Fish Hook From Your Finger, Podcast #883: The Naturalists Art of Animal Encounters, buy a pull-up bar that fits in your doorframe for $30. For hypertrophy and endurance, simply do one set of each exercise for as many reps as you can. If you dont have access to that, monkey bars or even a tree limb at a park will work. If you start doing 10 push-ups a day and add 5 more each day, in a little over a year, you can get up to that level. Prison Muscle: taking cues from the incarcerated for building size Updated by the minute, our Dallas Cowboys NFL Tracker: News and views and moves inside The Star and around the league . NASM Corrective Exercise Specialist. Q&A: KEY HOME WORKOUT TIPS! Ryan W. Ferguson (born October 19, 1984) is an American man who spent nearly 10 years in prison after being wrongfully convicted of a 2001 murder in his hometown of Columbia, Missouri.At the time of the murder, Ferguson was a 17-year-old high-school student. Assign one of the above exercises (or one of their variations) to each of the four suits. How it works Let's reach your fitness goals . When cons don't have access to the iron (as is the case in the California penal system), they train legs by putting a fellow inmate on their shoulders while doing squats. This serves as your interval rest period. There are 300 people in the housing unit, you all go out to the ercise yard. It all comes down to how hard you push yourself. Bend down and place your hands on the floor while keeping your arms and legs straight. The man is not only a convicted criminal, but his violent, loose-cannon behavior has earned him the label of Britains most notorious prisoner.. No, he gained such frightening strength that hes been known to bend steel doors with nothing but his bare hands and do up to2,000 push-ups a day. Basketball helped me develop a lot of relationships. From Angola to Rahway, from Jolliet to Jessup, the long term incarcerated are attaining incredible muscle and strength results on a widespread and consistent basis - this despite terrible training conditions, terrible nutrition, despite being . Perform a straight leg raise as you normally would, but instead of stopping when your feet rise above your hips, keep going until your toes touch the bar. Thats it. A lot them, theyre just talking, telling stories, and out of them who have forty or fifty who really want to get in shape, and they understand that health and fitness can take them somewhere. This circuit consists of 20 sets. Great for HIIT. Monday-Wednesday-Friday training days are recommended if youre doing this program three times a week for recovery. In prison, getting ripped helped save Fergusons life and sanity. Always consult with a healthcare professional before starting any diet, exercise program or dietary supplements. It's ideal for the "one exercise per day" training plan, where you do a single exercise per day, rotating between an upper-body push, upper-body pull, and lower body exercise, i.e. Hang two towels from your bar and grip one in each hand. Prisoners will put their hands on a chair with their feet on the floor or propped up on the bed. View the profiles of people named Ryan Ferguson. Squat down and place the first card on the second card. Squat down until your thighs are below parallel. Once you try the workouts, youll understand better why theyre named the way they are. I would walk the length of the 50-foot cell and back and do 25 push-ups. No Equipment? No Problem! Get Jailhouse Jacked With Bodyweight Training When did you first realize that? This program was used by former Spetsnaz (Soviet Special Forces) trainer Pavel Tsatsouline to quickly increase pull-up repetition capabilities. Keeping your knees straight, raise legs by flexing hips until they are completely flexed, or knees are well above hips. Each day he picked an exercise he would perform with the goal of reaching 500 reps in an hour. Think of it as a modern day video game. It doesnt matter how many sets you break this up into, just try to get to that 500 rep count before 60 minutes is up. I dont have any more nutrition than you have. Stand underneath a pull-up bar or tree branch that is high enough that you have to leap to reach it. Ryan W. Ferguson's zodiac sign is Libra, according to astrologers. Our Team Limitless Fitness Now the fun part starts, you will now squat once to place the card you have in your hand on top of the other card and squat twice more to pick up each card separately. Thats the number one thing about working out, health and fitness, life in general. Youre not downloading a PDF or getting a hard copy. Thats not true, bodyweight athletes and prisoners do nothing but reps and they are strong and jacked. Mix and match the exercises to your liking along with a set and rep scheme to create your bodyweight workout. If youve watched his YouTube channel and done some of the workouts he shares, youll already have an idea of what youre in for. Now, move your body toward one hand, taking some of the weight off the opposite hand. And whats interesting is I also had other people do itworkout partners, friends, whoever was into fitness. Now squat down and place the other card on top of the cards on the ground. The pyramid can be done in supersets with the Deck of Pain (see below), or it can be completed after. An example of data being processed may be a unique identifier stored in a cookie. In order to maintain balance, youre going to have to call on your core and other smaller stabilizing muscles. Then I did seated rows. Ryan Ferguson Profiles | Facebook I was spending a lot of time on it. Return to the starting position and repeat. * Squat once and pick up the second card. Theres a misconception that you need to train with heavy weights to look like a beast, but thats not true. I am Ryan Ferguson. Recently released after serving ten years - Reddit His extreme regimen has given him near-superhuman strength he claims to be able to do 172 push-ups in 60 seconds, pick up a pool table by himself, and bend a steel prison cell door with his bare hands. Unlike the Jailhouse Method, the Juarez Valley Method is, well, like a valley. I just got out of prison after 10 years for a crime I had nothing to do with. Then squat down a second time to pick up the second card. Youre only going to be doing one during this circuit. Grab and hang from a bar with a slightly wider than shoulder-width overhand grip. Ryan never fails to keep things fresh and the 4-day split has been better for my recovery. When your head gets close to the ground, continue moving your torso forward by arching your back and lowering your hips. . Hanging Leg Raise Variations, Straight Leg Raises. What if youre in a hotel? Plus, there are photos of Ryan doing each exercise. Line up ten cards facedown in a straight line on the ground with 4 between each card. Tyson squat is named after Mike Tyson and it is, as you can imagine, a squat exercise. Return your body to the center and repeat on the opposite side. Pick an exercise. Card tables cause fightsI stayed away from that. For the Deck of Pain neophyte, shoot to complete the deck in less than 15 minutes. The Prisoner Workout: Killer Bodyweight Exercises for Small Spaces Perform a straight leg raise as you normally would, but instead of stopping when your feet rise above your hips, keep going until your toes touch the bar. Squat down again and pick up the top card. Perhaps the most readily accessible routine for pull-ups is the pyramid program. 542 posts. The basketball game there is like street ball. When researching potential workouts, I came across several articles on prison workouts which piqued my interest. To get started, go to Ryan Humistons website and sign up with your email. Pull-up Variations Just like the push-up, pull-ups can be modified to work different muscles groups or to make the exercise more difficult. 12,172 likes. You have fifty guys on the basketball court, fifty guys on the handball court, and a lot of times theyre just messing around. Squat down until your thighs are below parallel. Great for HIIT. One Exercise a Day When Ryan Ferguson was locked up in a Missouri jail from 2004 to 2013 after being wrongly convicted of murder, he started a routine where he focused on just one exercise a day. As soon as Ryan announced the drop of the 2.0 version of his full gym program, I ordered it and then did my first workout later that afternoon. Eating clean on the road can be hard enough, but when you're spending days at a corporate sales convention in a budget motel outside of Terra Haute, Indiana, with limited space, minimal time, and no access to a weight pile, you need to find a way to stay on your workout routine. So you became the de facto trainer at the prison gym. You can make them more difficult by placing weighted objects in your lap. The only places you really interact are on the card table or on the basketball court. They see that. Do one bodyweight squat. http://www.OCRTUBE.com - After a decade in prison for a crime he did not commit, Ryan Ferguson is now a FREE MAN! Bills post-draft depth chart: Where do rookies, free-agent additions To track your progress, keep these benchmarks in mind: Below 24 minutes = good, below 20 minutes = excellent, below 15 minutes = you own the yard and the warden will call you "sir.". The key is the constant tensionbecause much like working out with weights, you tend to bang out the reps as fast as possible. In addition, bodyweight squatsaka "prisoner squats"are done with reps reaching the hundreds and, in some instances, the thousands. Its pretty much identical to it. No problem. You may remember Rocky doing these babies during his epic training montage. Instead of just doing a full push-up, make it a Hindu push-up. Return until hips are extended downward. * Leap up as high as possible from the squat position. Hanging Leg Raises This is a core blaster. Perform the burpee normally, but after you kick out your feet to a push-up position, go ahead and do a full push-up. The overall design and layout remain the same but Ryan introduces some new exercises and variations in this program. The scrawny, basketball-obsessed teenager had been charged in the murder of Columbia Tribune sports columnist Ken Heitholt, based almost entirely on the testimony of Fergusons former friend who had dreamed that the pair were somehow involved. Narrow hand placement works the triceps, while a wider hand placement emphasizes the pecs. Take an underhand grip with one hand and an overhand grip with the other. Dont have time to make it to the gym? Ryan Ferguson Personal Trainer - Facebook Its amazing how much work can be done with something as simple as a deck of cards. For almost a decade he and his family fought for his innocence, until 2013 when his conviction was finally vacated. Start with the basics and gradually add more variations and other elements. Ryan has 7 jobs listed on their profile. Grab the bar with an overhand grip slightly wider than shoulder-width apart. Quite the interesting storyhttps://en.wikipedia.org/wiki/Ryan_W._FergusonWhile in prison, Ferguson devoted himself to fitness, mainly for his own survival. Holding the first card, take a step forward to the second card. Greasing the Groove Instead of having a set time period where you try to crank out as many reps as you can, with greasing the groove, youre performing reps throughout the day. THE 9 BEST Prison Workouts with Spreadsheets (2023) - Lift Vault The rest assume you have access to a full gym. Once I got to prison and I started getting in better shape than everyone else, people can really respect that. Prison Workout - F3 Churham You should look like an upside down human vwith your butt being the point of the v and your head pointing down to the ground. Then they had the leg extensions, the machine bench pressbut you couldnt change the motion or move the bench around. Hotel, motel, Holiday Innif they take your weights away, do like they do in the "pen" and try this set of intense, prison-inspired bodyweight workouts! It was metal and it was gratedyou couldnt just grab the stairway. I wouldnt Q this workout live, but it works as a virtual Q. PAX can modify and take extra time between sets as needed. Immediately return your feet to the squat position. Ryan Ferguson Abs. Chin-up. I used that time to write. According to the book Jailhouse Strong, the convicts inside Mexicos Juarez Valley Prison one of the worlds most dangerous prisons use the following rep scheme for their bodyweight workout. Family fun dancing and doing exercise for kids with Ryan's World! I would get a minimum of 500 push-upsregular, elevated, diamond push-ups. In 30 minutes, youll be done with your exercise for the day. If youre on the fence about buying any of Ryan Humistons programs, just do it. But somehow Im achieving better results. Eventually, you can take off these training wheels and do a freestanding one. Anytime I walk by it, I crank out five pull-ups. With a few simple bodyweight exercises, you can create a full-body workout thats completely free. There are giant sets: four exercises targeting a specific muscle back-to-back and you're doing 20 reps of each.
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